Birthing ball exercises are a great option for parents-to-be, providing a simple way to deal with pain, build muscle, and help labor move along. Birthing balls aren’t just regular gym balls-they’re specially made to support a pregnant body during all parts of pregnancy, from handling everyday aches to labor and even recovery afterward. They offer a more supportive seat, help position your baby well, and let you move in a low-impact way.
The birthing ball is helpful because you can use it for many things and it lets you get involved and active in your own pregnancy and birth. Whether you want to relieve your back, get your hips ready for delivery, or find better positions for contractions, this ball can really make a difference. Here’s a simple breakdown of how this ball can be a useful companion during these months.
What Is a Birthing Ball?
A birthing ball, sometimes called a pregnancy ball, is a large, inflatable ball that looks similar to a gym exercise ball. Even though they look alike, birthing balls are designed with pregnancy in mind, making them better for support and comfort compared to normal exercise balls. You can use a birthing ball during pregnancy, labor, and after your baby is born.
Rita Moore, a labor and delivery nurse, says the birthing ball is a “very helpful tool throughout all parts of pregnancy.” It mainly serves as a comfortable and flexible seat, helps you keep good posture, and keeps you moving-all of which are important as your body changes.
How Is a Birthing Ball Different from a Gym Ball?
Though a birthing ball looks like a gym ball, there are key differences. Birthing balls are made from thicker, stronger, and usually anti-burst material. If a birthing ball is ever punctured, it will slowly deflate rather than pop suddenly, lowering the risk of harm.
Gym balls are often thinner and may not be able to hold the additional weight or withstand the specific pressures of pregnancy. Using a regular gym ball while pregnant could cause it to burst, which is dangerous. Birthing balls are tested to hold a lot of weight-often 500 pounds or more. Their solid build means you can exercise with peace of mind, knowing the ball will hold up safely.
How Does a Birthing Ball Work?
The birthing ball helps by keeping you moving and supporting your body in a way a regular chair does not. When you sit on the ball, you have to use your core muscles to stay balanced, which helps strengthen your stomach and back, and keeps your posture straight. This is helpful for back pain and for keeping your body strong as your belly grows.
Victoria Floyd, a nurse midwife, explains that sitting on a birthing ball keeps you upright, which can reduce back pain and helps the baby move into the right spot for birth. Motion like gentle rocking, bouncing, or small hip circles can loosen up your hips and pelvis, help the baby move down, and get your body ready for labor.
Benefits of Birthing Ball Exercises
There are many good reasons to add birthing ball exercises to your daily habit while expecting. This simple tool can help your body feel better, get set for childbirth, and even help you feel stronger while you recover. Here are some main benefits:
| Benefit | Description |
|---|---|
| Better Posture & Core Strength | Sitting on the ball makes you use your core muscles, which keeps your back and stomach strong and helps prevent slouching. |
| Less Back and Hip Pain | The ball eases pressure on your back and hips, motions like rocking or circling help loosen tight areas. |
| Helps Baby Move Into Position | Leaning forward with knees under hips encourages baby to get into the best spot for delivery. |
| Relaxation and Calm | The gentle movements can help relax you and lower stress, especially paired with deep breathing. |
| Looser & More Mobile Hips | Moves like pelvic tilts and circles on the ball increase flexibility and help prepare your pelvis for birth. |
How to Choose and Set Up a Birthing Ball
Picking the right birthing ball is important for comfort and safety. It’s not just about size-you’ll need to go for quality materials, and make sure the ball is pumped up the right way.
Which Size Birthing Ball Is Right?
Your height will decide the best size ball for you. When sitting, your hips should be roughly level with, or just a little higher than, your knees.
| Height | Ball Size |
|---|---|
| Under 5’4” (1.63m) | 55 cm |
| 5’4”-5’10” (1.63-1.77m) | 65 cm |
| Over 5’10” (1.77m+) | 75 cm |
A ball that’s too big can be unstable, while one that’s too small may strain your knees and back. Choose the size that lets your hips and knees make a 90-95 degree angle for comfort.
Is Anti-Burst Material Needed?
Yes, anti-burst material is very important. Birthing balls built from this tough material will deflate slowly if popped, greatly lowering the chance of getting hurt. Only buy balls that are pressure-tested for high weight limits (about 660 lbs or 300 kg) for safety.
How to Safely Inflate and Use a Birthing Ball
- Use the pump to fill the ball until it feels firm, but not hard. You should sink down a little when you sit.
- Put the ball on flat, non-slippery ground. Place your feet flat and a bit wider than your hips, so you’re steady.
- Stick to bare feet, or wear non-slip socks or shoes to avoid sliding.
- Practice sitting and moving on the ball before you use it for labor, so you’re comfortable with the way it works.
When to Start Using a Birthing Ball
You can start using a birthing ball at almost any time during your pregnancy or even after. The sooner you begin, the more comfortable you’ll be with it when labor starts.
During the Pregnancy: Early to Late Stages
- First Trimester: Starting early helps you get used to the ball and strengthens your core, which helps as your body grows and changes.
- Second Trimester: Use the ball as a seat as your belly gets bigger to keep your posture good and your hips moving.
- Third Trimester: Try more specific movements or stretches to get ready for birth and help your baby move into position.
Labor and Delivery
The birthing ball is especially useful during labor. Use it to sit, rock, bounce, or lean over to deal with contractions and help your baby move down. While it won’t force your body to start labor, it can help things move more naturally when the time comes. Practice before labor so you feel safe and steady using it.
After Birth: Postpartum
You can continue to use the ball to gently build back core strength and improve posture after delivery. The soft, bouncy surface is also a cozy spot to sit with your baby. The up-and-down movement can help comfort a fussy newborn (always hold your baby securely and make sure you’re balanced). Ask your healthcare provider when it’s safe for you to start exercising again after birth.
Top Birthing Ball Exercises for Pregnancy
Using a birthing ball for exercises lets you stay active and prepare for labor in ways that are gentle on your body. Here are several easy moves you can do:
- Pelvic Tilts: Sit on the ball, feet flat, and gently rock your pelvis forward and backward. This loosens your lower back and sacrum.
- Hip Circles: Stay sitting, and slowly circle your hips in both directions as if drawing circles or figure eights with your pelvis.
- Side-to-Side Hip Shifts: Shift your weight gently from left hip to right hip, rolling the ball side to side to stretch and loosen your hips.
- Gentle Bouncing: Sit and lightly bounce. This keeps your body moving, helps your baby lower, and can be relaxing.
- Supported Squats: Stand with the ball behind your lower back and the wall at your back. Slowly lower into a squat, using the ball as support, then stand up. Makes squatting easier and safer.
- Child’s Pose with Ball: Kneel, place hands on the ball, and roll forwards, stretching your back and hips. Let your belly relax and hang down for comfort.
- Wall Ball Squats: Similar to supported squats but focusing on strengthening your thighs and glutes while keeping balanced with the ball against a wall.
- Kegels with Ball: Sit comfortably on the ball and practice squeezing your pelvic floor muscles (as if stopping urine flow), holding and then relaxing. Repeat several times a day to keep those muscles strong and ready for labor and recovery.
Birthing Ball Exercises for Labor and Helping Labor Progress
The birthing ball can help during labor by giving you more comfortable positions to manage pain and encourage your baby to move down. Here are some positions to try out:
- Sitting and Rocking/Bouncing: Sit on the ball and gently rock or bounce to relieve pain and open your pelvis.
- Kneeling and Leaning Forward: Kneel with the ball in front of you and rest your arms/upper body on it. This helps if you have back pain and is easy for your partner to massage your back.
- Standing and Leaning: Place the ball on a bed or chair and lean forward onto it while standing, letting gravity help your baby move down.
- Supported Squats: Use the ball for balance as you squat, helping your pelvis open for birth.
- Side-Lying with a Peanut or Smaller Ball: Lie on your side with the ball between your knees to keep the pelvis open, which is great if labor slows or if you can’t be upright.
Tips for Safety During Labor with a Birthing Ball
- Try out the ball before labor begins so you’re used to it.
- Make sure the ball is on a flat, non-slip floor and your feet are firmly down.
- Keep your feet shoulder-width apart.
- If a position doesn’t feel good or hurts, stop and shift to something else.
- Have someone nearby in case you need support getting on or off the ball.
- Clear usage with staff if you’re in a hospital so they can help you stay safe.
Postpartum Benefits of Birthing Ball Exercises
Your birthing ball can keep helping even after your baby is born. It’s gentle on your recovering body, helps rebuild your muscles, and gives you a comfy seat. Always check with a medical professional before trying any new activity after birth.
- Helps You Heal: Sitting on the ball or gently bouncing can be easier on sore areas, and movement may help blood flow and healing.
- Pelvic Floor Support: Kegels while sitting on the ball help you reconnect with and strengthen muscles stretched during pregnancy and delivery.
- Soothe Your Baby: Many babies love being gently bounced or rocked in your arms while you sit on the ball.
Risks, Cautions, and Safety Tips
Most people can use birthing balls safely, but you should check with your doctor first, especially if you have any pregnancy problems. Pay attention to your body, move slowly, and stop if you feel unwell or something hurts.
Who Should Avoid Birthing Ball Exercises?
- If you have conditions like preeclampsia, placenta previa, or are considered high-risk, ask your doctor before starting anything.
- If you have very bad pelvic pain or instability, some movements may not help-or could make things worse. A physical therapist can show you what’s safe.
- Those at risk for early labor should check with their doctor.
- If you get dizzy or have trouble balancing, don’t use the ball without help.
How to Use a Birthing Ball Safely
- Use the right size for your height.
- Pick an anti-burst, high-quality ball.
- Keep the area around you clear and the floor slip-free.
- Wear shoes or socks with grips, or go barefoot.
- Start with short sessions and simple movements.
- Keep your back straight and your core gently engaged.
- Drink water before, during, and after you use the ball.
- Have help nearby if you need it, especially in labor.
- Don’t push yourself too hard; stop if tired or sore.
When to Stop or Change Your Exercise
Always stop using the birthing ball and call your healthcare provider if you:
- Have bleeding or fluid leaking
- Feel sharp, ongoing pain
- Feel dizzy, faint, or have trouble breathing
- Experience swelling or pain in your calves
- Have headaches or vision changes
- Start having contractions earlier than 37 weeks
If you just feel tired or not right, take a break. Sometimes rest is best.
Birthing Ball Exercises: Frequently Asked Questions
Can All Pregnant People Use a Birthing Ball?
Most pregnant people can use a birthing ball and will find it useful, but it’s always smart to check with your doctor, especially if you have health or pregnancy concerns.
How Long Should I Use the Ball Each Time?
There’s no set limit, but go for what feels good. Some use the ball in place of a normal chair for part of the day. For exercise moves, try 10-15 minutes at a time up to a few times daily. While in labor, change positions every 20-30 minutes as needed.
Can I Bring My Own Ball to the Hospital?
Yes! Most hospitals and birthing centers allow you to bring your birthing ball, but check with your provider. It might help to use a ball you already know and trust during labor.